Sergio's training log

[Sergio]

Number 75:

Bench dbs press: 8 X 10 ; 8 X 10,5
Declined bench dbs fly: 8 X 6 ; 8 X 6, 5
One db Bend over row: 8 X 10 ; 8 X 11
Bend over BB row reverse grip: 8 X 23 ; 8 X 24
One db triceps curl: 8 X 6 ; 7 X 6,5
One db biceps curl: 8 X 9 ; 8 X 9, 5
Upright row: 6 X 15 ; 6 X 15
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 10 ; 10 X 20
One db pullover across the bench: 14 X 10 ; 10 X 10,5
BB twist: 40 - 40
Leg raise: 20 - 14

312 km cycling the past week. Personal record. Stronger than friends

[Sergio]

Number 76:

Bench dbs press: 8 X 10 ; 8 X 11
Declined bench dbs fly: 8 X 6 ; 8 X 6, 5
One db Bend over row: 8 X 10 ; 8 X 11
Bend over BB row reverse grip: 8 X 24 ; 8 X 24
One db triceps curl: 8 X 6 ; 7 X 6,5
One db biceps curl: 8 X 9 ; 7 X 10
Upright row: 6 X 14 ; 6 X 16
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 22 ; 10 X 22
One db pullover across the bench: 12 X 10 ; 10 X 11
BB twist: 50 - 50
Leg raise: 22 - 16

[Sergio]

Tomorrow a new cycle begin:

[Sergio]

Try to follow this routine (The Reg Park Journal Sept 1954):
Above any gains, enjoy the training.

The Beginners' Training Routine:

1. Full squat: 3 set of 10 reps
2. Straight arms pullover: 3 sets of 10 reps
3. Standing Press: 3 sets of 8 reps
4. Toe raise: 4 sets per leg, as maney reps as you can
5.  Dbs bench press: 3 sets of 8 reps
6. Triceps curl lying: 3 sets of 10 reps
7. Bent over Rowing: 4 sets of 8 reps
8. Barbell curl: 3 sets of 10 reps
9. Sit ups: 4 sets of 30 reps.

[Sergio]

I will try to follow this routine (The Reg Park Journal Sept 1954):
Above any gains, enjoy the training.

The Beginners' Training Routine:

1. Full squat: 3 set of 10 reps
2. Straight arms pullover: 3 sets of 10 reps
3. Standing Press: 3 sets of 8 reps
4. Toe raise: 4 sets per leg, as maney reps as you can
5. Dbs bench press: 3 sets of 8 reps
6. Triceps curl lying: 3 sets of 10 reps
7. Bent over Rowing: 4 sets of 8 reps
8. Barbell curl: 3 sets of 10 reps
9. Sit ups: 4 sets of 30 reps.

Let's begin again!

Full Squat: 10 reps X 10 kg ; 10 X 15 ; 10 X 17
Straight arms pullover: 10 X 7 ; 10 X 9 ; 10 X 9 I like it!!
Standing Press: 8 X 15 ; 8 X 15 ; 8 X 15
Toe raise: 15 X 12 ; 15 X 12 ; 15 X 12 ; 15 X 12
Dbs bench press: 8 X 10 ; 8 X 10 ; 8 X 10 my arms tremble since the first rep of the first set. I always put the bench press the first excercise for years. Never feel this!!
Triceps curl lying: 10 X 8 ; 10 X 9 ; 10 X 9 Arms trembling againg! Love the pullover!!!
Bent over Rowing: 8 X 19 ; 8 X 19 ; 8 X 19 ; 8 X 19
Barbell curl: 10 X 14 ; 10 X 14 ; 10 X 14
Sit ups: 10 - 10 - 10 - 10

[Sergio]

My last workouts:

1) Feeling older and weaker as more and more time pass without weightraining.

Dbs bench press, one db rowing, BB straight arms pullover, declined bench Flys, one db biceps curl, one db triceps curl, bend over BB row, BB upright press and abs work. Two sets each exercise.

2) Bench dbs press: 8 X 10 ; 8 X 10
BB straight arm pullover: 8 X 7 ; 8 X 7
One db rowing : 8 X 10 ; 8 X 10
Bent over BB rowing: 8 X 17 ; 8 X 19
Std one db biceps curl: 8 X 9 ; 6 X 9
Lying triceps BB curl: 8 X 10 ; 8 X 10
BB upright rowing: 8 X 14 ; 8 X 14
Std BB upper press: 6 X 17 ; 6 X 17
Db pullover across the bench: 10 X 9 ; 8 X 9
BB twist : 30 - 30
Reverse crunches: 15 - 12

3) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 7
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 18 ; 8 X 19
Std one db biceps curl: 8 X 9 ; 6 X 9
Std BB biceps curl: 8 X 14 ; 6 X 14
Lying triceps BB curl: 8 X 12 ; 8 X 12
One db triceps curl: 6 X 6
BB upright rowing: 8 X 14 ; 8 X 14
Std BB upper press: 6 X 16 ; 6 X 17
Db pullover across the bench: 10 X 9 ; 10 X 9
BB twist : 35 - 35
Reverse crunches: 18 - 12

1 hr

4) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 18 ; 8 X 18
Lying triceps BB curl: 8 X 12 ; 8 X 12
Std BB triceps curl: 8 X 10 ; 8 X 10
Std one db biceps curl: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 14 ; 8 X 14
BB upright rowing: 8 X 14 ; 8 X 14
Std BB overhead press: 6 X 16 ; 6 X 16
Wrist BB curl: 12 X 16 ; 12 X 16
Db pullover across the bench: 10 X 9 ; 10 X 9
BB twist : 40 - 40
Reverse crunches: 14 - 14

Stronger

5) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 19 ; 8 X 17

Lying triceps BB curl: 8 X 12 ; 8 X 12
Std BB triceps curl: 8 X 11 ; 8 X 11
Std one db biceps curl: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 14 ; 8 X 15
BB upright rowing: 8 X 15 ; 8 X 15
Std BB overhead press: 6 X 16 ; 6 X 17
Wrist BB curl: 12 X 17 ; 12 X 17
Reverse BB curl: 8 X 12 ; 8 X 12
Db pullover across the bench: 10 X 10 ; 10 X 9
BB twist : 40 - 40
Reverse crunches: 15 - 15

6) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 11 ; 8 X 11
Bent over BB rowing: 8 X 19 ; 8 X 20
Lying triceps BB curl: 8 X 10; 8 X 11
One db triceps curl: 8 X 5 ; 8 X 5
Std one db biceps curl: 8 X 8 ; 8 X 9
Std BB biceps curl: 8 X 15 ; 8 X 16
BB upright rowing: 6 X 15 ; 6 X 15
Std BB overhead press: 6 X 17 ; 6 X 17
Wrist BB curl: 12 X 16 ; 11 X 17
Reverse BB curl: 8 X 13 ; 8 X 13
Db pullover across the bench: 10 X 10 ; 10 X 10
BB twist : 45 - 45
Reverse crunches: 16 - 16

Stronger

[Sergio]

Bench dbs press: 8 X 10 ; 8 X 10
Dbs flys on bench: 8 X 6 ; 8 X 6
BB pullover: 8 X 7 ; 8 X 8
One db Row: 8 X 11 ; 8 X 11
Bend over BB rowing: 8 X 22 ; 8 X 22
Lying BB triceps: 8 X 11 ; 8 X 11
One db biceps curl: 8 X 9 ; 8 X 9
BB biceps curl: 8 X 14 ; 8 X 14
Reberse BB biceps curl: 8 X 12 ; 8 X 12
BB wist curl: 10 X 17 ; 8 X 19
Upright BB rowing: 6 X 15 ; 6 X 15
Military press: 6 X 15 ; 6 X 16
One db pullover across bench: 10 X 9 ; 10 X 10
Squats: 10 X 10 ; 10 X 10
BB twist: 30 - 30
Leg raising: 15 - 15

[Sergio]

Upper Bench dbs press: 8 X 8 ; 8 X 8
Declined bench Dbs flys: 8 x 6 ; 8 X 6

One db arm rowing: 8 X 9 ; 8 X 9
Bend over BB row, reverse grip: 8 X 17 ; 8 X 17

One dB triceps curl: 8 X 5 ; 8 X 5

Std One db biceps curl: 8 X 8 ; 8 X 8

BB wrist curl: 8 X 17 ; 10 X 17

One dbpress: 6 X 9 ; 6 X 9

One db pullover across the bench: 8 X 8 ; 8 X 9

Squats: 10 X 10 ; 10 X 10

[Sergio]

Upper Bench dbs press: 8 X 9 ; 8 X 9
Lower bench dbs fly: 8 X 6 ; 8 X 6

One dB press: 8 X 10 ; 8 X 10
Bend over BB row: 8 X 17 ; 8 X 18

Lower bench lying BB triceps curl: 8 X 11 ; 8 X 11

Std BB biceps curl: 8 X 14 ; 8 X 14

Reverse BB curl: 8 X 12 ; 8 X 12

BB wrist curl: 8 X 17 ; 8 X 17

Military press: 6 X 15 ; 6 X 15

One dB pullover across the bench: 10 X 9 ; 10 X 10

Squats: 8 X 20 ; 8 X 20

Abs work

[Sergio]

Upper Bench dbs press: 8 X 9 ; 8 X 9
Lower bench dbs fly: 8 X 6 ; 8 X 6

One dB row: 8 X 10 ; 8 X 11
Bend over BB row: 8 X 18 ; 8 X 18

Lower bench lying BB triceps curl: 8 X 11 ; 8 X 11

Std BB biceps curl: 8 X 16 ; 8 X 16

Reverse BB curl: 8 X 12 ; 8 X 12

BB wrist curl: 8 X 17 ; 8 X 18

Military press: 6 X 17 ; 6 X 17

One dB pullover across the bench: 10 X 10 ; 10 X 10

Squats: 10 X 20 ; 10 X 20

BB twist: 30 - 35
Reverse crunch: 20 - 14